Simple steps to reduce your risk of back pain

Feb 27 2009

BACK pain costs the NHS around £480m a year.

The economy also loses around £3.8bn in lost production and £1.4bn is paid out in DSS benefits as a result.

According to the Clinical Standards Advisory Group, the problem also costs:

3 million GP consultations

1.6 million outpatient attendances

1.5 million x–rays

1 million NHS physiotherapy attendances

480,000 A&E attendances

100,000 admissions to hospital

30,000 treated as day cases

24,000 surgical operations

Estimated £750,000 to £1m in private consultations

So what can be done to save money and reduce pain?

Here are some simple guidelines.

The spine consists of 24 separate bony vertebrae, together with five fused vertebrae that form the sacrum and usually four fused vertebrae that form the coccyx.

Each area is named. The cervical spine (top), consists of seven vertebrae. These articulate into the thoracic spine (middle) which has 12 vertebrae and joins the five lumbar spine (lower) which attach to the sacrum.

The spine has discs between each vertebrae and small joints called facets, which allow movement to occur.

The spine has three main functions:

Supports the human in an upright position.

Allows movement and locomotion.

Protects the spinal cord and vascular structures.

The abdominal muscles aid the spine and can reduce incidence of back pain.

The concept of muscle balance and core stability has been increasing over the years and is becoming recognised as fundamental in spinal care.

Strength, flexibility and agility are among fitness parameters for spinal care – we often look at the muscle groups we can see, for example legs, stomach and biceps, but we tend to ignore the ones we don’t see.

Core stability is the ability of your trunk to support the effort and forces from your arms and legs so that the muscles and joints can perform in their safest, strongest and most effective position.

Your core incorporates back, pelvis and shoulder joints working in tandem to distribute the forces that are being created.

If the wrong muscles are activated to transfer the forces through your limbs and spine then injury can occur.

The all important sit up or crunch may seem like a good exercise to increase stomach toning, but in spinal care it may be flawed.

If you sit at a desk, garden or work in a bent position there is a good chance sit ups will increase your chance of back pain.

My simple advice is look at your body movements and if you’re working too much in one direction then change is necessary.

Instead of doing another set of sit ups, roll over and work the opposite muscle group by simply stretching or lifting a leg, providing it’s pain free to do so.

Squeeze your stomach in gently, holding it tight for 15 seconds x 3. Relax and repeat 3 to 4 times daily. This can be done while driving, walking or at work – it should be totally pain free.

Squeezing your buttocks together for a few seconds from time to time when standing up also aids core strength.

Rotate by twisting the middle spine gently while standing to look behind you 4 to 5 times daily. This aids range of motion.

Pilates or yoga is great for this if taught correctly.

There are loads of abdominal exercises available, but it is always advised to consult a health professional before starting an exercise regime, especially if you suffer pain or discomfort.

Andy Callachan has run his own injury and exercise clinic in New Road, Ayr, for eight years. He is qualified in physiotherapy, health and fitness, sports therapy, Bowen therapy and personal training and is registered with the Health Professionals Council.

He has been a consultant physiotherapist in professional ice hockey and with premier league football clubs including Kilmarnock, Falkirk and Dundee United.

Contact Andy at callachanphysio.co.uk or call 01292 293009 or mobile 07771 620 647.